wod

CrossFit Workouts for Week of 5/10-5/15/2021

Monday, May 10th

WORKOUT

3 SETS FOR REPS

1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – DB Hang Muscle Cleans

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/545294335/eb999c4384

Tuesday, May 11th

BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

NCMETCON ATHLETE VIDEO https://vimeo.com/545293872/be39623b5f

Wednesday, May 12th  

STRENGTH

3-3-3-3

Shoulder to Overhead*

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

WORKOUT

FOR TIME

30 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)|(115/75)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/545293669/9321f344d3

Thursday, May 13th

WORKOUT

3 SETS ON A 7:00 RUNNING CLOCK…

800m Run

15 Hand Release Push-Ups

15 Deadlifts (185/135)|(135/95)

Max Sit-Ups in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

OPTIONAL FINISHER

3 SETS FOR REPS

1:00 Slow Crossbody Mountain Climbers

:30 Rest

1:00 Slow Leg Raises

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/545293483/5d0c5392a6

Friday, May 14th

STRENGTH

6-4-4-2

Back Squat*

*Build to a Moderate-Heavy 2-Rep.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

40-30-20

Wall Balls (20/14)|(14/10)

20-15-10

Pull-Ups

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.

**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/545293230/b844bba9ea

Saturday, May 15th   

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex:

1 Hang Clean Pull

+ 1 Hang Muscle Clean

+ 1 Hang Power Clean

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“PICK YOUR POISON”

IN TEAMS OF 2…

10 ROUNDS FOR TIME*

10 Hang Power Clean (135/95)|(95/65)

50 Double Unders

(Score is Time)

Or…

10 ROUNDS FOR TIME*

5 Hang Power Clean (185/135)|(135/95)

50 Double Unders

(Score is Time)

*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).

NCMETCON ATHLETE VIDEO https://vimeo.com/545293007/bed293f9dc

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